Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

200 Meter Run


3 Rounds

5 Half Burpees

3 Muscle Cleans

3 Push Press

3 Power Cleans

3 Push Jerks
Add light weight each round.


Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Today is a special hero workout for 9/11. Shoot to keep mile run splits within 20-30 seconds of each other. This will require pacing the first mile. You should stay aerobic (70-75% effort) throughout. Weight for C&Js should be light. Scale option (30 strict chin-ups)(40 Banded chin-ups)(50 ring rows)(2000m Row)

Categories: wod

Previous Post:


Next Post: